
Yin Yoga is a slow-paced, meditative style of yoga that involves holding poses for extended periods of time.
The practice is designed to target the connective tissues of the body, such as the:
- ligaments
- tendons
- fascia
The bible verse I always think of when I’m discussing Yin Yoga is Psalm 46:10: “Be still and know that I am.”
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What makes Yin Yoga Different
- Unlike other forms of yoga that focus on building strength and endurance, Yin Yoga poses are typically held for three to five minutes– and sometimes even longer.
- This extended hold time allows the body to relax and release tension.
- Extra time also provides an opportunity to cultivate a deeper sense of mindfulness and introspection.

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3 of the most popular Yin Yoga poses 👇

A healing, restful pose
1. Supported Child’s Pose
- Beneficial any time a break is needed
- Gentle compression of the stomach and chest benefits the organs of digestion
- Psychologically soothing when feeling cold, anxious, or vulnerable

Compression along the spine
2. Melting Heart Pose
- Stimulates the Urinary Bladder lines.
- If you feel the stretch in the chest, your Stomach and Spleen lines are stimulated.
- This posture can juice the arm meridians, especially the Heart and Lung lines.

A deep opening in the sacral-lumbar arch
3. Saddle Pose
- Also stretches hips flexors and quadriceps
- Excellent for athletes and people who do a lot of standing or walking [1]
- Stimulates the thyroid if the neck is dropped back
Each pose has its own unique benefits and can be modified to suit invididual needs.
Whether you are a beginner or an experienced yogi, incorporating Yin Yoga into your typical yoga flow can help you find greater balance, calm, and relaxation in your daily life.

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Benefits of Yin Yoga Poses
Yin Yoga involves holding poses for a longer period, typically 3-5 minutes or more.
Unlike other yoga practices that focus on movement, Yin Yoga is more about stillness and relaxation.

Here are some benefits of practicing Yin Yoga poses:
- Improved flexibility: Holding poses for longer periods of time can help to stretch and lengthen muscles, leading to improved flexibility over time.
- Reduced stress: Yin Yoga can help to calm the mind and reduce stress levels. It can also help to promote relaxation and improve sleep.
- Improved circulation: Holding poses for longer periods of time can help to improve blood flow and circulation throughout the body.
- Improved joint health: Yin Yoga can help to lubricate joints and improve joint health over time.
- Improved mental focus: Yin Yoga can help to improve mental focus and concentration, as well as develop breath awareness.
- Improved emotional balance: Yin Yoga can help to balance emotions and promote a sense of inner peace and calm.
- Improved connective tissue health: Holding poses for longer periods of time can help to stimulate and strengthen connective tissue, leading to improved overall health and wellness.
Overall, Yin Yoga can be a great practice for those looking to improve flexibility, reduce stress, and promote relaxation and emotional balance.
It’s also a great complement to other forms of yoga and exercise, and can help to improve overall physical and mental health.
How to Practice Yin Yoga Poses
Yin yoga is a practice that involves holding poses for an extended period of time, typically 3-5 minutes or longer.
Tips to Practice Yin Yoga
- Find your edge: In Yin yoga, it’s important to find the edge of your stretch without overdoing it. You should feel a stretch, but not pain or discomfort. If you feel pain, back off and find a more comfortable position.
- Stay still: Once you’ve found your edge, it’s important to stay still. This allows your body to fully relax into the pose and release any tension or tightness.
- Breathe: Focus on your breath while holding the pose. Take slow, deep breaths and try to relax your body with each exhale.
- Use props: Props such as blocks, bolsters, and blankets can help support your body in Yin yoga poses. Use them to find a comfortable position and deepen your stretch.
When practicing Yin yoga, it’s important to listen to your body and honor its limits.
Don’t push yourself too hard; always work within your comfort zone.
With regular practice, you’ll begin to feel more comfortable in the poses and experience the many benefits of Yin yoga.
More Yin Yoga Poses to Try
Yin yoga is a gentle form of yoga that focuses on holding poses for an extended period of time. The practice is designed to help calm the mind and release tension in the body.

an excellent way to stretch the lower back without requiring loose hamstrings
Butterfly Pose
If the legs are straighter and feet farther away from groin, hamstrings stretch more. If feet are closer to groin, adductor muscles stretch more.
Suitable for kidneys and prostate gland; highly recommended for people suffering from urinary problems
Removes heaviness in the testicles and regulates periods, helps ovaries function properly, and makes childbirth easier

Deep hip and groin opener that gets right into the joint
Dragon Pose
Stretches the back leg’s hip flexors and quadriceps
Many variations to help work deeply into the hip socket
Can help with sciatica

Stresses the ligaments along the back of the spine
Caterpillar Pose
Compresses the stomach organs, which helps strengthen the organs of digestion
Stimulates the kidneys
Since the heart is below the spine, the heart is massaged

A healing, restful pose
Child’s Pose
It gently stretches the spine and is always a nice counterpose for backbends
Gentle compression of the stomach and chest benefits the organs of digestion
Psychologically soothing when feeling cold, anxious, or vulnerable

A deep hip opener that uses arm strength, rather than letting gravity do the work.
Happy Baby Pose
If you do pull with the arms, arm flexion strengthens biceps
Releases and decompresses the sacroiliac (SI) joints
Can be a compression of stomach organs

activates relaxation + deactivates stress
Legs Up The Wall Pose
Helps lower or regulate blood pressure
Calms the mind (which may help alleviate anxiety symptoms)
Can help you wind down for bed and improve sleep
Helps alleviate tension headaches
Remember to breathe deeply and hold each pose for 3-5 minutes. Yin yoga is a practice of patience and surrender, allow yourself to fully relax in each pose.

Precautions and Safety Tips
- Listen to your body: Pay attention to any discomfort or pain during the poses. If you experience any sharp pain or feel like you’re pushing your body beyond its limits, ease out of the pose or modify it.
- Use props: Props like blocks, bolsters, and blankets can help support your body and make the poses more accessible. Use them as needed to make the practice more comfortable.
- Don’t force the stretch: Yin Yoga is meant to be a gentle practice, so avoid pushing your body beyond its natural limits. Instead, allow gravity to do the work and relax into the pose.
- Stay hydrated: It’s important to drink plenty of water before and after your Yin Yoga practice to prevent dehydration and keep your body functioning properly.

Session Duration
Yin yoga sessions typically last anywhere from 45 minutes to two hours! In general, each pose is held for three to five minutes, with some poses lasting longer. It’s important to remember that yin yoga is a practice of mindful patience, so it is essential to take enough time between poses to settle into each one.
Ultimately, Yin Yoga is a powerful tool for physical and mental well-being that anyone can access.
Being still encourages us to go inward and tune into our body’s wisdom with curiosity and compassion – an invitation that we should not take lightly.

Bible Verses I’d Pair with Yin Yoga

Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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